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Let’s make them our daily habits!

What is a micro practice?

Micro practices are brief exercises or actions that can help reduce anxiety and stress. When you are feeling overwhelmed, using micro practices can help you stay calm and focused. These little practices are accessible, affordable and convenient, and they can be used nearly anywhere – from home to work or school – and practiced alone or with others.

How do they work?

Micro practices are based on the brain science of stress and healing – to soothe, settle,or energize the body and mind. These short exercises employ proven approaches for soothing the stress response and regulating the nervous system. There is power in repetitive, rhythmic movements; self-massage; mindfulness; breathing exercises; and other techniques utilized in micropractices.As you incorporate these powerful practices into your day and they become healthy habits, you’ll notice a big return on your investment.

How much time do they take?

Most can be done in 15 minutes or less. Some take as little as a few seconds! The trick is to be intentional about adding them into your daily routine, so that they become as natural as brushing your teeth. It also helps to remember that incremental improvements, or micro-gains, will add up over time. Being just 1% better each day results in a huge impact on your mental health long term!

What is an example of a quick and easy micro practice?

EMOTION NAMING is an example of a short but very effective micro practice. Researchers have discovered that when people identify and name their emotions – especially during times of high stress – they are better able to handle the challenge at hand. Next time you are feeling overwhelmed, take a step back to think about the specific emotion you are feeling. Are you feeling nervous? Angry? Frustrated? Exhausted? This simple naming practice can help decrease the tension you are feeling!

6 helpful micropractices to try today!

1. DEEP BREATHING – Shallow breathing is part of the fight-or-flight response that causes the secretion of stress hormones. Breathing deeply at a more calm pace helps dial down the fight-or-flight response so the body can stop pumping unnecessary cortisol and adrenaline. First, take a normal breath. Then, breathe in slowly through your nose – allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth or nose; whatever feels more comfortable. Repeat this cycle 10 times.

2. S.T.O.P. – In high-stress or high-emotion situations, we can have tunnel vision that leads us to interpret things negatively and cause us to act impulsively. The S.T.O.P. micro practice allows us to shift from reactive to more responsive actions. Here’s how it works:
   • S = STOP what you’re doing. Put things down for a minute.
   • T = TAKE a few deep breaths. Breathe normally and naturally, noticing the air flowing in and out.
   • O = OBSERVE your experience as-is. Notice all your thoughts, bodily sensations, and emotions – without any judgment.
   • P = PROCEED with what feels like a wise next step. Ask yourself, “What feels supportive or productive in this moment?”

3. HUM – The vagus nerve (also called cranial nerve X) runs from the brain down the neck and chest to the heart, lungs, and into the digestive tract. It’s responsible for many roles, including heart rate. Stimulating the vagus nerve helps the body know it’s okay to relax. Both singing and humming stimulate this nerve. Try humming with simple “mmm,” “ahh” and “ooh” sounds to induce a relaxation response in your body. Or, simply hum your favorite song.

4. DROP 3 – We often hold tension in three key areas: the jaw, shoulders, and abdomen. Focus on these spots by “dropping 3.” Inhale deeply, and as you exhale, release any tension you are holding in your jaw. Then do the same for the shoulders and finally the abdomen.

5. STARE AT A WALL – Sometimes our minds need more real rest than we give them, so our minds can benefit from periods of destimulation – meaning no screens, no emails, and no audiobooks. Try giving your brain a break by sitting comfortably and looking at a blank wall for 10 to 15 minutes.

6. WALK IT OFF – If staring at a blank wall isn’t your style, using that 15 minutes to take a brisk walk is a very helpful practice, too. It’s a great way to boost your energy, cognitive function and mood! Walking has also been shown to reduce stress and anxiety.

These are just a few of many micro practices that can enhance your mental health. Try different practices to find the ones that work best for you!

The 20-second Self-Compassion Micro Practice

This quick and easy 20-second micro practice is a great way to lower anxiety and stress. Use it when you are feeling overwhelmed or facing a challenging project or situation. It is designed to help you refocus your attention so that you can return to the task at hand with greater ease and self-control.

• Gently place one hand over your heart and the other over your belly.
• Slowly take a deep breath in and feel the gentle connection between your hands and your body.
• Focus on the warm sensation of your hands on your chest and belly.
• Take a deep sigh out and notice the movement, sound, temperature, and sensations you feel.
• Now, silently reflect on one or more self-compassionate affirmations to calm yourself and disrupt any negative thinking. Catching and disrupting our own “inner critics” in this manner can allow us to move forward in a more productive way. The following are affirmation examples:
  • I give myself room and comfort.
  • I will be patient and kind to myself.
  • Nobody is perfect, so I forgive myself.
  • I take the time to honor who I am.
  • I accept and love myself.
  • I celebrate my uniqueness.
  • I am gentle with myself.
  • I feel the warmth I can offer myself.
  • I am not my mistakes.
  • I do not have to be perfect.
  • I am free to make decisions that work for me.

Be Good to Yourself!

3 important things to remember:

1. Micro practices are beneficial to your mental health
2. They’re quick & easy to work into your daily routine
3. Be intentional to develop healthy habits

Download handout (PDF)

Simple steps to boost your mobility!

What is mobility?

Mobility is defined as our ability to move freely and effectively as we go through the day. This includes the skills required for everyday living: range of motion, strength, balance, coordination, and physical stamina. The importance of mobility becomes very clear when we get up out of bed, shower, manage a flight of stairs, carry groceries, or get in and out of a car. Mobility also helps prevent injuries, helps us avoid falls, and allows us to maintain our independence as we get older.

It’s easy to go about our daily tasks without thinking about how much our bodies can actually do. However, when we start to lose these skills – due to a health problem or the physical decline that comes with aging – we begin to really appreciate the importance of mobility.

Loss of mobility affects one-third to one-half of people 65 years of age and older. Statistics from the Centers for Disease Control and Prevention (CDC) indicate that nearly 14% of American adults have some kind of mobility issue that impairs their ability to safely walk and climb stairs.

How can I improve mobility?

Regular mobility exercises are the best way to prevent further loss of movement – no matter your age or health. Mobility training helps improve range of motion, strength, stamina, flexibility and balance; all of which are essential to keep you moving. These workouts also strengthen the muscles and ligaments that support the joints involved with mobility.

As we age, our joints can become less lubricated, cartilage may thin, and tendons become less elastic – all of which can lead to stiffness and a reduction in our available range of motion. By keeping on top of consistent movement and working on mobility as a part of our daily routines, we can reduce the extent and speed of age-related mobility decline.

This blog features exercises that are specifically designed to help preserve and improve your freedom of movement, but it’s also important to remember that any exercise that gets your body moving and your heart pumping is beneficial. Examples are power walking, running, cycling, swimming, dancing, golfing, water aerobics, kayaking, and playing pickleball.

A simple 4-step starter routine

Luckily, you don’t need to block out hours in your day for this. In fact, just 15 minutes a day can make a significant difference. These 4 mobility exercises will provide you with a great start!

Lunges

These are excellent for improving your hip mobility and strengthening your lower body. They are a strong foundation for any mobility routine. Stand up straight, step forward with one foot, and bend your knees until they form a 90-degree angle. Push back up and switch to the other leg. No need to rush. Taking slow, deliberate movements is just as valuable. Increase repetitions as you get stronger.

Arm Circles

These help warm up your shoulder joints and improve your range of motion. Stand with arms extended to the sides and make small circles with your arms – gradually increasing the size. Again, slow and steady works best. Circle backward; then change direction and circle forward. Increase reps as you are able.

Hip Extensions

Stand facing a countertop or the back of a sturdy chair and hold on with your hands to steady yourself. Slowly and steadily, move one leg back and away, lifting your straightened leg as high as is comfortable. Hold for a few seconds, and lower back down. Don’t swing the leg; instead, use a smooth, slow lifting motion. Alternate legs and do several repetitions with each leg.

Butterly Stretches

Sit on the floor with the soles of your feet pressed together in front of you. Lean forward towards your feet and use your elbows to gently press your knees towards the floor. You should feel resistance, but not pain. Hold for a few seconds; sit up straight, take a deep breath in, and slowly exhale. Repeat 3-4 times.

Ready for a greater challenge? Add the following 12-step exercise routine.

A 15-minute 12-step routine

WARM-UP

1. Arm Circles – (See previous description) for 1 minute
2. Torso Twists – Stand with feet shoulder width apart and gently twist your torso from side to side for 1 minute
3. Neck Circles – Carefully rotate your neck in a circular motion; both clockwise and counterclockwise; 30 seconds each

UPPER BODY

4. Shoulder Rolls – Stand with your arms relaxed at your sides and roll your shoulders forward and backward (1 minute)
5. Arm Swings – Extend your arms straight in front of you and swing them forward and backward (1 minute)
6. Neck Tilts – Gently tilt your head to the left and right, feeling the stretch to your neck muscles; repeat 5 times

CORE & BACK

7. Cat-Cow Stretch – On the floor on your hands and knees, arch your back upward (cat) and then curl it downward (cow); repeat slowly as you breathe deeply
8. Plank Twists – Support yourself in a plank position and rotate hips first to one side, then to the other; repeat 5 times
9. Child’s Pose – Kneel on the floor with knees wide but big toes touching; sit back on your heels while extending your arms forward for a back and shoulder stretch

LOWER BODY

10. Toe Touches – Remain sitting; slowly bend forward and reach for your toes to stretch your hamstrings; repeat 5 times
11. Hip Circles – Stand with hands on hips; slowly rotate hips in a circular motion; switch directions (1 minute)
12. Ankle Circles – Sit on the floor with legs extended and slowly rotate your ankles in both directions (1 minute)

Let’s Get Moving!

3 important things to remember:

1. Pay attention to using proper technique
2. Even small steps can make a big difference
3. Don’t push too hard; stop if you feel pain

Download handout (PDF)

Gut health significantly impacts overall health by playing a crucial role in digestion, nutrient absorption, immune system function, and even mental well-being!

A healthy gut microbiome effectively breaks down food, produces essential vitamins, helps keep us from getting ill, and has a positive impact on our mood and brain function – while an unhealthy gut can lead to multiple health issues like digestive problems, allergies, heart disease and autoimmune disorders.

What is the gut microbiome?

A biome is a distinct ecosystem characterized by its environment and its inhabitants. Your gut – inside your intestines – is in fact a biome; populated by trillions of microscopic organisms, including over a thousand species of bacteria, as well as viruses, fungi and parasites.

Most of the microorganisms in our guts have a symbiotic relationship with us, their hosts. This means we both benefit from the relationship. We provide the microorganisms with food and shelter; and they provide important services for our bodies – including keeping the potentially harmful microorganisms in check.

Your gut microbiome is similar to a garden that provides nutritious foods and medicines. If that garden is healthy and thriving, you thrive too! But, if the garden’s soil is depleted or polluted, or if its helpful plants are overrun by pests and weeds, the whole ecosystem is upset and breaks down.

A healthy gut contributes to:

• immune system strength
• heart health
• improved mood
• healthy sleep
• effective digestion
• potential prevention of some cancers and autoimmune diseases

Read on to learn the signs of an unhealthy gut; how to make dietary and lifestyle changes to improve gut health; and ideas for gut-friendly foods!

Recognizing the signs of an unhealthy gut

Many aspects of modern life can affect your gut microbiome – including high stress levels, too little sleep, a diet high in processed and sugary foods, taking antibiotics, and more.

Following are seven of the most common warning signs of reduced gut health:

UPSET STOMACH

Stomach disturbances can all be signs of an unhealthy gut. They include gas, bloating, constipation, diarrhea and heartburn. A balanced gut will have less difficulty processing food and eliminating waste, leading to less frequent symptoms of upset stomach.

HIGH-SUGAR DIET

If you eat high amounts of sugar, your gut health may be compromised. Processed, sugary foods can decrease the amount of “good” bacteria in your gut, and research shows that the inflammation caused by too much sugar can be the precursor to a number of diseases.

UNINTENTIONAL WEIGHT CHANGE

Gaining or losing weight without changing your diet may be a sign of an unhealthy gut. Weight loss can be caused by malabsorption due to bacterial overgrowth in the small intestine. On the other hand, weight gain may be caused by insulin resistance or increased inflammation.

SLEEP PROBLEMS

If you’re suffering from insomnia, gut issues may be to blame. Research has shown that fragmented sleep, short sleep duration and chronic fatigue can be linked to imbalances in gut bacteria.

SKIN IRRITATION

Lower concentrations of “good” bacteria in the gut can impact your immunity and lead to skin conditions like psoriasis.

AUTOIMMUNE CONDITIONS

An unhealthy gut may increase systemic inflammation – leading to a number of autoimmune diseases – where the body attacks itself mistaking its cells and organs for harmful intruders.

FOOD INTOLERANCES

An unhealthy gut can have trouble digesting certain foods. This is different than a food allergy, which is caused by an immune system reaction to certain foods. Some food intolerances such as lactose intolerance may be caused by poor quality of bacteria in the gut.

How to improve your gut health

• A Diet Rich in Fiber
  Eating plenty of fiber-rich foods like fruits, vegetables, and whole grains promotes healthy gut bacteria growth.

• Probiotics
  Consuming fermented foods like yogurt or taking probiotic supplements can introduce beneficial bacteria to your gut.

• Prebiotics
  As helpful as probiotics are when you eat them, they pass through the digestive tract, so they work their magic only while they remain in your body. You can improve your long-term gut health with prebiotics – the majority of which are carbohydrates we can’t digest – such as fiber. These healthy carbs are like fertilizer for gut-friendly bacteria! Eating foods such as bananas, asparagus, whole grains, onions, garlic, and soybeans will help you load up on prebiotics.

• Hydration
  Drinking adequate water supports your gut health by aiding in proper digestion.

• Stress Management
  Chronic stress can negatively impact your gut health, so remember to utilize stress-reduction techniques like physical activity, deep breathing, social support, listening to music, meditation and mindfulness.

Feast on gut-friendly foods

• almonds
• apples
• asparagus
• bananas
• black beans
• broccoli
• chickpeas
• eggs
• garlic
• grapefruit
• kefir
• kimchi
• meat
• nuts
• oats
• oranges
• peaches
• pistachios
• quinoa
• sauerkraut
• whole grains
• yogurt

Be Good to Your Gut!

3 important things to remember:

1. Gut health is important for overall health
2. Pay attention to warning signs
3. Eat wisely, hydrate, and move your body

Download handout (PDF)

How they promote better health and longevity!

What are functional foods?

Sometimes also called nutraceuticals, functional foods are highly nutritious foods known for health benefits that extend even beyond their nutritional value. For example, they may help protect against disease, promote growth and development, or improve heart health.

The term functional foods originated in Japan in the late 1980s. In an effort to benefit the health of its general population, the Japanese government established a regulatory system for labeling foods considered to be beneficial for human health. In the United States, the Food and Drug Administration (FDA) also regulates functional foods, although our country doesn’t recognize a legal definition for the term functional foods.

The beneficial nutrients in functional foods may be naturally present, or they may be added during manufacturing. The production of functional foods can also include the removal or substitution of ingredients in order to improve the nutritional profile of the food – such as fat being removed from whole milk to create reduced-fat (2%), low-fat (1%), or fat-free (skim) milks.

Other examples of functional foods include fruits, vegetables, certain fish, nuts, seeds, legumes, whole grains, and fortified or enhanced foods like some cereals and probiotic beverages.

Adding functional foods to your diet is easier than you’d think!

Taste plays a large role in why we choose the foods we eat, but healthfulness should also be a major factor in our food decisions – especially when we consider how functional foods can support our energy, weight management, digestive and heart health, sleep, immunity and longevity. Oats, for instance, contain a type of fiber called beta glucan – which has been shown to reduce inflammation, enhance immune function, and improve heart health. Fruits and vegetables are packed with antioxidants – beneficial compounds that help protect us against disease. The encouraging news is that most of us already eat more functional foods than we realize! However, by taking small steps to incorporate even more functional foods into our diets, we can all be on our way to better nutrition and health!

FIVE disease-fighting functional foods easy to add to your diet:

• BERRIES – Their deep purple, red and blue colors indicate they are rich in anthocyanins – antioxidants that contribute to brain and heart health. Berries are also full of pectin – a type of fiber that helps stabilize blood sugar and lower cholesterol – delivering even more good news for heart health. Blackberries, blueberries and strawberries are full of other health-promoting, bioactive compounds as well: flavonols, ellagitannins and phenolic acids all work together to help protect against a number of chronic diseases.

• BLACK BEANS – Did you know that through the years, black beans have been used to enhance the nutritional value of a variety of foods, from brownies to burgers? Not only are they versatile and affordable, black beans are brimming with good nutrition! Just a half-cup offers eight grams of fiber for better digestive health and blood sugar control, along with eight grams of protein to keep you feeling full.

• GREEN TEA – This calming beverage provides far more than just comfort; it boasts an array of bioactive compounds called polyphenols – including catechins and flavonoids – which can help manage body weight and reduce our risk for developing cardiovascular disease and diabetes.

• NUTS & SEEDS – Unless you have nut and seed allergies, these are nutritious, flavorful additions to your diet. Nuts and seeds are heart-healthy, which is why they are recommended in Mediterranean diets and Dietary Approaches to Stop Hypertension (DASH) diets. Nuts are also loaded with dietary fiber, vitamin E, folate, potassium, protein, MUFA (monounsaturated fatty acids) and PUFA (polyunsaturated fatty acids). Chia seeds, flaxseed, and walnuts are especially high in the PUFAs known to benefit heart and brain function, and peanuts are especially high in protein and are an excellent source of fiber.

• PROBIOTIC YOGURTS – All on their own, many yogurts have protein, calcium, carbohydrates, B vitamins, and active cultures – and some yogurt varieties are made with large amounts of probiotic cultures – which both increase their shelf life and promote gut health. While yogurt is a healthy food choice, probiotic yogurts are thought to be even more beneficial, especially for people with health conditions that affect the gastrointestinal tract.

Tips for eating more functional foods

The more color, the better

Fill your plate with a colorful array of plant-based foods, and you’ll enjoy wonderful flavors – along with powerful antioxidants, vitamins and minerals which help protect your body from disease and boost your well-being. When it’s time to eat, try to create a rainbow of fruits and veggies on your plate. Think about those red peppers, orange peaches, yellow bananas, leafy greens, blueberries and purple beets! When you choose your favorite colorful foods, you’ll enhance the nutritional value of your meals!

Choose healthy fats

Chia seeds, walnuts, almond butter and fish, like salmon and sardines, are loaded with heart-nourishing fats. Cooking with a favorite vegetable oil, drizzling olive oil on a raw salad, and slicing avocados for a delicious smoothie are also easy ways to add healthy fats to your diet. Remember, these healthy fats aren’t just heart-healthy; they’re brain-boosting as well!

Go for gut-friendly foods

While the human gut contains trillions of good “bugs” that live harmoniously, medications, illnesses and poor diet choices can disrupt that harmony in the gut. When we make food choices with prebiotic and probiotic properties, we can help our bodies function at peak capacity. Vegetables, fruits, whole grains and legumes like peas and beans are great sources of naturally-occurring prebiotic fiber; and fermented and cultured foods such as yogurt, most cheeses, kimchi, sauerkraut, miso, and kombucha pack a probiotic punch!

Functional Foods for the Win!

3 important things to remember:

1. Smart food choices greatly benefit your health
2. Start with small changes and go from there
3. Paint your plate with lots of color

Download handout (PDF)

Sleep is essential for your overall health and well-being!

It plays a crucial role in a variety of bodily functions, including:

Physical Health

• Rest and Repair: Sleep allows the body to rest and repair tissues and organs.
• Hormone Regulation: Sleep helps regulate hormones that control growth, metabolism, and immunity.
• Immune System Function: Sleep is essential for a healthy immune system, as it helps the body fight infections and produce antibodies.

Brain Function

• Memory Consolidation: Sleep helps consolidate memories and improve learning and cognitive function.
• Emotional Regulation: Sleep helps regulate mood and reduce stress.
• Brain Detoxification: During sleep, the brain removes waste products and toxins.

Metabolic Health

• Blood Sugar Control: Sleep helps regulate blood sugar levels and reduce the risk of diabetes.
• Weight Management: Sleep deprivation can lead to increased appetite and weight gain.

Other Benefits

• Reduced Risk of Chronic Diseases: Adequate sleep is associated with a lower risk of health problems such as heart disease, stroke, high blood pressure, and type 2 diabetes.
• Improved Mood and Mental Health: Sleep helps promote feelings of well-being and reduce the risk of depression and anxiety.
• Enhanced Social Interactions: Sleep deprivation can impair social skills and make it difficult to interact with others.

Unfortunately, even if we understand its importance, getting a good night’s sleep can sometimes be easier said than done! Keep reading for helpful tips!

10 Tips for Good Sleep Management

1. Keep regular sleep cycle.
   Maintain a routine every night (within 15 minutes).

2. Institute a digital curfew.
   Turn off all digital devices one hour before bed.

3. Create your ideal sleep environment:
   • Ambiance – light/darkness
   • Room temperature – avoid a warm (or uncomfortably warm) sleep space.
   • Pets: healthy boundaries – keep pets out of bedroom.
   • Tech-free bedroom – (No screens or gadgets!)
   • Sleep comfort – don’t forget the quality of your bedding! (High thread count sheets, comfortable pillows, good mattress pad etc.)
   • Quiet bedroom – noise reduction; use white noise if needed to drown out distracting sounds.
   • Sleep partner – if snoring and/or restlessness interrupt sleep you might consider sleeping in separate beds.
   • Food and snacks – consider a “no food in bedroom” policy.
   • Other distractions – be aware of sleep distractions leading up to bedtime and during sleeping hours. Be creative to find changes in routine or environment to help improve your sleep.

4. Add exercise to your daily routine.

5. Decrease your caffeine intake.

6. Learn to meditate.

7. Throw out your TV.
   Consider moving TV out of bedroom.

8. Avoid alcohol and nicotine.

9. Clear your late-night mind.
   Make a to-do list before bed. Keep it handy near your bed to add to it if things come to mind during the night.

10. Remove non-sleep activities from your bedroom.
    (Office supplies and duties, TV, food, etc.) Your bed is for sleep (and sex)!

Sweet dreams tonight!

Beware of Sleep Robbers!

Be aware that these culprits can rob you of your much-needed sleep. Try to make appropriate adjustments when possible.

• Caffeine
• Heavy Foods
• Cell Phone / Technology Use
• Medications
• Room Temperature (too warm)
• Sleep Partner Snoring
• Pets in the Bed
• Clutter
• Afternoon Naps (can be both good and bad)
• Shift Work
• Jet Lag
• Lack of Exercise
• Sleep Apnea
• Frequent Urination
• Chronic Pain
• Depression / Anxiety
• Stress

Sleep Well!

3 important things to remember:

1. Sleep is essential to good health
2. Create your ideal sleep environment
3. Reduce those sleep robbers

Download handout (PDF)

What is a digital detox?

A digital detox is a period of time during which a person refrains from using technology devices such as smartphones, televisions and computers. This could mean either significantly reducing the amount of time spent on devices, or it could mean disconnecting completely.

If you find yourself glued to your smartphone and scrolling endlessly as time slips away, you are not alone. Researchers have found that over 60% of people admit they’re addicted to the internet and their digital screens. Unfortunately, that constant connection can overload our senses and take a serious toll on the quality of our lives.

A digital detox is an effective way to focus on real-life interactions with family, friends, and colleagues without distractions. It also allows time for us to get outside and enjoy the beauty of nature; to move our bodies through physical exercise; and to engage in creative and mindful activities such as journaling, making art, and practicing meditation. All of this can help reduce stress and give us more balance in our lives.

Why is a digital detox important?

Experts have found that heavy smartphone use can cause changes in our brains. Every scroll or swipe sends a hit of dopamine to the same areas of our brains that respond to addictive and dangerous behaviors like drug abuse.

Too much time online has also been linked to:

• low self-esteem
• social isolation
• sleep problems
• depression
• anxiety
• lack of physical exercise
• unhealthy eating
• weight gain
• poor time management
• impaired work ethic

How long is a digital detox, and how often is it recommended?

Every person’s situation is different, so there isn’t one correct answer to these questions. The length of your digital detox should be what feels right for you – and repeated as often as it works with your life and schedule. It could be one whole day every week, or a few hours every day, or whatever works for you. It’s important to remember that every effort you make to reduce your screen time will make a difference.

A digital detox benefits our physical AND mental health

Give your body a break!

Being glued to your smartphone or computer for hours can lead to eye strain, blurry vision, headaches, and back and neck problems. Disconnecting provides a welcome relief to these tired or aching areas of your body.

Also, according to a study of 1,000 college students, those who used their smartphones for 5 or more hours per day had a 43% increased risk of obesity; and were twice as likely to drink sugary beverages and eat unhealthy snacks than other students in the study.

Sleep better!

When your body knows it’s time for sleep, your brain releases the chemical melatonin to help you relax and drift off. Staring at a screen before bedtime keeps your brain alert and delays that melatonin release.

Bringing your smartphone into your bedroom and using it before sleeping can also disrupt your sleep-wake cycle due to the blue light from the phone’s screen.

Not only are you groggy and less productive the next day, but a lack of sleep over time can weaken your immune system, increase your risk of disease, and negatively impact your mood and mental health.

Relax and feel content!

Studies have shown that taking a scheduled break from your digital devices can lower your stress levels and help you focus on the positive things happening around you.

Feel better about yourself!

Not only does surfing the net rob you of time, it can often trigger feelings of FOMO – fear of missing out.

Scrolling through others’ curated images of their lives can make us feel depressed and inadequate. Research indicates that for high-frequency users of Facebook, Instagram and other platforms, as their social media usage increases – their life satisfaction and self-esteem decreases.

Taking a digital detox not only helps reduce the risk of loneliness and depression creeping in, it also frees up valuable time for us to rest, unwind, and incorporate self-care into our lives.

Digital Detox Tips

• Be realistic with limits – If taking a complete break from technology feels too extreme, try thinking in terms of small steps to create boundaries between you and your devices in order to benefit your emotional and physical health.

• Start small – Start on the first day by not looking at your phone for 15 minutes. The next day, unplug for 30 minutes. Work up to a half day (or even a full day) every week when you stay away from digital media and social platforms. Or specify 3 periods on those days when phone use is permitted; while keeping the rest of the day tech-free.

• Turn off notifications – Turning off notifications for emails, social media and texts eliminates constant interruptions, and enables you to respond when it works best for you.

• Delete apps – Think about whether there are apps on your phone that don’t contribute to your happiness. If yes, consider deleting them. You probably won’t even miss them, but you can always add them back if you do.

• Leave your phone behind – If you can, have your phone in a different room (or a backpack or bag) instead of your pocket. This eliminates the natural tendency to pick it up and check it. Or try going for short walks while leaving your phone at home.

• Wake up to an alarm clock – Using an old-fashioned alarm clock rather than your phone will help you with your digital detox. Even better, try not to check your phone at all for the irst half hour you are awake. Instead, you can use this time for self-care practices like stretching or meditating.

• Hold yourself accountable – If you have friends or colleagues that you communicate with only via DMs or email, give them a heads-up that you will not be using your phone during certain hours. Invite others to digitally detox along with you. You can enjoy being tech-free together – while holding each other accountable!

Let’s Unplug!

3 important things to remember:

1. A digital detox is a form of self-care
2. It has both mental and physical benefits
3. Start small and make adjustments as you go

Download handout (PDF)

Everyone knows summer is the season for fun, creative and colorful cocktails. However, did you know you can ditch the alcohol and opt for mocktails that are not only delicious – but have health benefits too? It’s true!

You might think that because mocktails take ingredients OUT like alcohol and sugary syrups, you will be left with a very bland and sad drink – but today’s refreshing mocktails ADD IN special ingredients that boost flavor AND your overall health! We’re talking benefits like glowing skin, mental calmness, better digestion and even relief from bloating.

Whether you’re mixing up a pitcher to enjoy tonight, or looking for delicious drinks to serve at your next get-together, this handout gives you tips on ingredients to create your own signature mocktails, as well as specific recipes that are sure to please even your pickiest friends and family members.

As you experiment with mixing your own mocktails, the following are some good ingredients to have on hand to get you started…

• LEMON – When alcohol is removed from a cocktail, the body and flavor can go with it. Citrus fruits (and lemons in particular) make an excellent replacement by giving the drink extra body and a lovely kick. Plus, lemons are inexpensive, available in abundance, and have a gut-cleansing health benefit.

• COCONUT WATER – There are plenty of delicious coconut waters on the market. Try to find one with no added sugar. There are even sparkling and flavored coconut waters available.

• KOMBUCHA – This fermented tea has a complex flavor profile that can make for a tangy, refreshing mocktail. However, if you are not a fan of kombucha, a little apple cider vinegar adds some zip as well.

• HONEY – If you have a sweet tooth, you might enjoy adding honey. A good quality Manuka honey will increase the health benefits of the drink, but regular honey is just fine too.

• FRUIT – Add color and delicious flavor with your favorite fruits (and even some vegetables) – all the better if they’re picked from your own garden!

• MINT – Mint and other fresh herbs can be muddled with fruit and also used as colorful garnishes for your mocktails.

Watermelon Red Pepper Margarita

The red pepper adds a gorgeous, vegetal farm-fresh complexity to this delightful and delicious mocktail.

• 1 red pepper, seeds and stem removed, chopped
• 2 limes, cut into eighths
• 4 c cubed watermelon
• honey
• fine grain salt
• ice

Muddle the pepper and lime using a wooden spoon or muddler until a lot of the juice comes out. Add the watermelon and muddle again until it’s mostly liquid.

Strain through a fine mesh strainer, pressing to remove all excess liquid.

Put honey on one plate, and salt on another. Gently press rim of glass into honey, and then coat with salt. Add ice. Pour in watermelon/pepper/lime juice and stir. Serves 2.

For a large batch, this recipe can be made in the blender. Just cut the skin off limes, and blend red pepper, lime and watermelon together, strain and follow remaining instructions.

Tropical Fizz

This yummy thirst-quencher is a real crowd pleaser!

• handful of strawberries, hulled and halved
• 1 kiwi fruit, peeled and chopped
• 2 pineapple rings, chopped
• sparkling apple juice, chilled
• tropical fruit juice, chilled
• sparkling water, chilled

Combine strawberries, kiwi and pineapple and divide mixture into 8 glasses. Fill the glasses with equal amounts of sparkling apple juice, tropical fruit juice, and sparkling water. Serve immediately. Serves 8.

Passion Fruit Martini

This fizzy and fruity mocktail has all of the fun but none of the alcohol! Be sure to choose an alcohol-free spirit with a spicy, complex flavor.

• 3 passion fruits, halved
• 1 lemon, juiced
• 1 egg white
• 100ml alcohol-free spirit
• 2 tsp sugar syrup
• ice
• sparkling grape juice to serve

Scoop the flesh from 4 of the passion fruit halves into a cocktail shaker. Add the lemon juice, egg white, spirit and syrup and shake vigorously until frothy.

Add the ice, then shake again until the outside of the shaker feels cold. Double strain into martini glasses.

Top the martinis with the grape juice and garnish with the remaining passion fruit halves. Serves 2.

Gut-Healthy Mixed Berry Mocktail

In addition to being a fun drink that’s perfect for the whole family, this mocktail is loaded with fresh fruits and gut-healthy ingredients to support your digestion.

• 1/2 c mint leaves
• 1/4 c lemon juice
• 1/4 c lime juice
• 3 Tbsp raw honey
• 3/4 c blueberries
• 3/4 c strawberries, chunked
• 2 c coconut water
• 2 c sparkling water

Put mint leaves in a large pitcher and muddle together.

Add in lemon juice, lime juice, and honey. Stir until they are well incorporated.

Next, add in the coconut water and sparkling water and mix thoroughly.

Divide drink mixture into 4 glasses, filling them only 1/2 to 2/3 of the way full. Then top each glass with the berries and a few ice cubes. Garnish with additional mint. Serves 4.

Add some extra fun to your mocktails with fruit-filled ice cubes!

Add a little water to the bottom of your ice cube tray and let it freeze. Then place small fruits and berries, as well as mint or rosemary, on the newly formed ice. Add more water and freeze. If needed, add water once more to ensure the fruit and leaves are fully encased in ice. These colorful cubes are sure to delight your guests this summer!

Mocktails are in!

3 important things to remember:

1. Tasty, refreshing drinks don’t require alcohol.
2. Fresh fruits and herbs make a big difference.
3. Experiment and have fun!

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Discover the Benefits!

What is Hot & Cold Therapy?

Hot and cold immersion therapy, also known as contrast therapy, combines extreme temperatures of hot and cold to trigger physiological responses that have a wide array of health benefits. A sauna followed by an ice bath or cold shower is a classic example of contrast therapy.

The sauna generates heat which dilates blood vessels (vasodilation), and promotes blood circulation. The ice bath or ice-cold shower then causes blood vessels to constrict (vasoconstriction), which aids in reducing inflammation and eliminating toxins from our muscles. Together, these powerful contrasts in temperature provide benefits that can greatly enhance our overall wellbeing.

Contrast therapy is very popular today, but it is not just a trendy fad! It has a fascinating history that spans centuries. This therapeutic technique is deeply rooted in the wellness traditions of various cultures worldwide.

Ancient Origins

The use of saunas dates back to ancient times when people used hot stones to create steam in enclosed spaces. The sauna tradition originates from Finland – which involved individuals sitting in a heated room and then taking a refreshing plunge in an icy lake or rolling in the snow – a primitive form of contrast therapy. Similarly, this type of routine was common among the ancient Romans, who incorporated cold plunges into their bathhouse rituals for rejuvenation.

The hot and cold combination became so popular in Scandinavian countries like Sweden and Norway that contrast therapy practices are still a very integral part of Nordic culture – not only for their health benefits, but also for socializing purposes. Other parts of the world have embraced this practice as well. In Russia, the traditional Russian banya (steam bath) is often followed by a dip into frigid water. In Japan, onsen (natural hot springs) are complemented with cold plunge pools.

Benefits of Contrast Therapy

• Reduced inflammation – The sauna’s heat, followed by a cold plunge, can help zap inflammation in your body. This process, called vascular shunting, flushes out your body’s toxins.

• Improved circulation – When you move from the sauna’s heat to an ice bath or cold shower, your blood vessels go on a roller coaster ride – contracting and expanding rapidly. This jump-starts the circulation throughout your body.

• Boosted immunity – The heat phase increases your body temperature and promotes cell activity. On the other hand, the cold phase stimulates the release of stress hormones which can enhance your body’s immune response. In addition, exposure to both heat and cold has been found to produce heat shock proteins and cold shock proteins, which also play a role in immune function.

• Increased energy levels – Contrast therapy boosts your energy by releasing adrenaline into your body.

• Elevated mood and reduced stress levels – Immersing yourself in cold water after a sauna session releases endorphins into your body, making you feel happy. Regular contrast therapy can also reduce your cortisol levels, promoting relaxation and reducing your anxiety level.

• Faster post-exercise recovery – Contrast therapy speeds up muscle recovery after intense workouts or physical activities due to its anti-inflammatory effects. For this reason, it has been embraced by the sporting community worldwide. CrossFit enthusiasts and professional athletes use contrast therapy as part of their regular recovery regimens after rigorous training sessions and competitions. In addition, studies have shown that participants who used contrast therapy after exercising reported less post-workout pain than those who skipped the treatment.

To sum up, whether you want to improve circulation, reduce stress, boost your immune system, increase energy, or recover faster after working out, contrast therapy could be just what you need! However, it is important to remember that while it has its benefits, contrast therapy is not without risks. If you have underlying medical conditions like heart disease or high blood pressure, consult your healthcare provider before you begin contrast therapy.

Getting Started

Before trying contrast therapy, it’s important to understand the correct process and to follow safety guidelines. The combination of a hot sauna and an ice bath or cold shower can be intense, so prepare your body properly:

• STEP 1: Sit in the hot sauna for 10-15 minutes. Listen to your body and don’t overdo it.

• STEP 2: Enter into an ice bath, cold plunge or cold shower after the sauna. Submerge your body for just a short duration. Don’t be discouraged if that is a bit too much for you! You can start with just dipping your toes/feet initially and gradually build up. A short dip of 1 to 3 minutes is all you’ll need in the icy water.

• STEP 3: Repeat this process several times, depending on what you are able to handle.

Contrast Therapy Safety Tips

1. Consult your healthcare provider – It’s always wise to speak to your doctor before beginning a new health regimen. This is especially important if you have any underlying medical conditions.

2. Start slowly – Don’t rush! Take your time and increase intensity gradually.

3. Familiarize yourself with each step – Learn how saunas and ice baths work separately before combining them.

4. Never do it alone – Find a friend or family member to enjoy contrast therapy with you. You’ll be able to look out for each other’s safety.

5. Know how to recognize your limits – You’ve gone too far if you feel faint, dizzy or nauseous. Stop, rest and recover – and next time, reduce the intensity. Easy does it!

6. Remember, everyone is different – Individual responses can vary widely. Your age, physical condition and other factors can have an influence. What benefits one individual many not have the same outcome with another, and that’s okay. What matters is it works well and feels right for you.

7. Stay hydrated – Drink plenty of water. Sweating is great, but dehydration is not!

Consider giving hot & cold therapy a try –

1. It’s refreshing and rejuvenating!
2. It benefits our bodies and our moods.
3. Remember to be safe, and start slowly.

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We all know that eating too much sugar isn’t good for us, yet many of us are probably still overdoing it. Americans average over 20 teaspoons of sugar each day – well over the recommended limit of 9 teaspoons per day for men, and 6 teaspoons per day for women. A single 12-ounce can of regular soda contains 10 teaspoons of sugar and has zero nutritional benefits! Sugary drinks, candy, baked goods and sweetened dairy products are the main culprits, but even savory foods like breads and tomato sauce contain added sugar. These added sugars can be hard to spot on nutrition labels since they can be listed under a number of different names, including corn syrup, agave nectar, palm sugar, cane juice, sucrose and others.

No matter what it’s called, sugar is sugar – and in excess, it negatively affects our bodies in many ways. Take a look at the following ways that too much sugar can mess with our health:

• Increased risk of heart disease – A study of over 25,800 adults found that individuals who consumed more added sugar had a greater risk of developing heart disease – the number one cause of death worldwide. People who get 1/4 or more of their daily calories from sugar are twice as likely to die from heart disease.

• Increased risk of diabetes – Sugary drinks in particular can boost our odds of developing type 2 diabetes. This is because when sugar stays in our blood, our bodies react by making less insulin (which converts the foods we eat into energy), as well as causing the insulin to not work as well.

• Increased risk of liver disease – If we regularly pump fructose (a simple sugar from fruits or veggies like corn) or high fructose corn syrup into our bodies, we can overload our liver – leading to nonalcoholic fatty liver disease (NAFLD). In the liver, fructose is converted into energy or stored as glycogen. The liver can only store so much glycogen before excess amounts are turned into fat. NAFLD results from too much fat built up in the liver. One study showed that people who daily drink sugar-sweetened beverages have a 56% higher risk of developing NAFLD than those who do not consume sugar-sweetened drinks on a daily basis.

• High blood pressure – Usually salt gets the blame for this condition (also called hypertension), but researchers say too much sugar may be just as likely to cause high blood pressure because of the way it causes a spike in insulin levels – making our blood vessels less flexible and causing our kidneys to retain too much water and sodium.

• High cholesterol – Excess sugar causes a hike in triglycerides and hinders the work of enzymes that break down blood fats. Sugary diets raise our “bad” cholesterol (LDL) and lower our “good” cholesterol (HDL). Regardless of how much we weigh, high cholesterol is bad for our health.

• Obesity – Added sugars lead to added weight. A person who drinks just one can of regular soda every day without trimming calories elsewhere, will be 15 pounds heavier in 3 years! Carrying extra weight on our bodies increases our risk of many diseases and other health complications.

• Accelerated aging – Too much sugar can add years to our biological age. DNA called telomeres act as protective caps to keep the ends of our chromosomes from deteriorating. The longer the telomeres, the better. Telomeres are shortened by sugar consumption – and shortened telomeres go hand-in-hand with increased cellular aging. The aging process of our skin is also affected by too much sugar. Advanced glycation end products (AGEs) are compounds formed by the reaction between sugar and protein in our bodies. These AGEs can damage collagen and elastin, the proteins that help the skin stretch and retain its youthful appearance.

• Cavities – Sugar feeds the bacteria in our mouths, leaving behind acid that wears away the enamel on our teeth, resulting in cavities. Sweetened drinks, candy and dried fruits are common offenders, but sour candies are among the worst. They’re almost as acidic as battery acid!

• Mood problems – Studies have discovered a link between sugar and mental health problems. Too much sugar can cause swelling or inflammation of the brain, a condition which is more common in people with depression and anxiety.

• Poor sleep – Too much sugar during the day impacts blood glucose levels causing energy spikes and crashes. We may struggle to stay awake at work or doze off in class at school. In the evenings, a bowl of ice cream or a few cookies pumps us with sugar that can wake us up at night and rob us of our time in beneficial deep sleep. Let’s improve our health by reducing our sugar intake!

Sugar in Disguise

Here are just some of the ways that sugar can be listed on ingredients labels:

• sucrose
• glucose
• fructose
• maltose
• fruit juice
• cane juice
• molasses
• agave nectar
• corn syrup
• hydrolysed starch
• invert or palm sugar
• honey

Read Package Labels

When a food contains 22.5g or more of total sugar per 100g, that food is high in sugar. When a food contains 5g or less of total sugar per 100g, that food is low in sugar.

How to Reduce Sugar Intake

Although consuming small amounts now and then is perfectly healthy, it’s wise to cut back on added sugar whenever possible. Here are some tips to help make this healthy lifestyle change:

• Focus on eating whole, unprocessed food
• Swap sodas, energy drinks, juices and sweetened teas for water or unsweetened seltzer
• Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt
• Replace candy with a homemade trail mix of fruit, nuts, and a small amount of dark chocolate chips
• Use olive oil and vinegar in place of sweet salad dressings like honey mustard
• Choose marinades and marinara sauce with zero added sugars
• Look for cereals, granola and granola bars with less than 4 grams of sugar per serving
• Replace that morning bowl of cereal with an omelet made with fresh spinach leaves
• Use natural nut butter in place of sweet spreads like Nutella
• Shop the perimeter of the grocery store, focusing on fresh, whole ingredients

The best way to limit our added sugar intake is to prepare our own healthy meals at home and avoid depending on prepackaged meals and fast food whenever possible. We can do this!

Happy, Healthy Eating!

3 important things to remember:

1. Too much sugar negatively impacts our health
2. Read labels and know the many names for “sugar”
3. Avoid fast food and make healthy meals at home

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Monitoring our health in real time!

What is wearable technology?

Wearable technology, or wearables, are usually small electronic devices worn somewhere on the body such as watches, wristbands, and more.

Wearables are considered “Internet of Things” (IoT) devices because they fit into the description of physical objects that are embedded with sensors, software and other technologies that connect and exchange data with other devices and systems over the internet or other communications networks.

Wearable technology has been around for longer than you might have thought. Back in the 1970s the first calculator wrist watch was developed, and in 1979 Sony introduced the first portable cassette player – known as the Walkman. Ever since, the wearable technology trend has shown no sign of slowing down.

Wearables collect, transmit and process data from the wearer using microprocessors and sensors to exchange data with other devices. They’re used to track helpful information on a real time basis.

What are some different types of wearables?

• Smartwatches – Worn on the wrist like a traditional watch, a smartwatch is an extension of your smart phone. It features a touchscreen that enables you to do many of the same things you can do on your phone.

• Fitness trackers – Usually worn on the wrist, these can vary widely in their functionality from basic step counters to measuring distance travelled, to counting calories and monitoring heart rate.

• Head mounted displays – These include goggles and glasses that help you see things in your peripheral vision, or enable swimmers to see their heart rate without interrupting their swimming.

• Health specific – These are a variety of trackers designed for specific health needs such as sleep monitoring and fertility tracking.

• Smart jewelry and clothing – These include necklaces, bracelets, rings and even socks that track heart rate and steps, and yoga pants that help improve your body positioning!

What are some of the benefits of wearable technology?

• It supports healthcare – Regardless of your age or gender, wearable tech can help you monitor your health more easily. In addition to common health-related features that come standard on most wearables, you can also get technology that monitors specific health concerns in order to help your healthcare provider manage your treatment and care.
  
  Pacemakers and cardioverter defibrillators are forms of implantable wearable technology devices that monitor and help control heart rate, and can even help restart your heart if it stops working properly.
  
  Providers have found that patients who use wearable technology feel empowered by their ability to take a more active role in their own care.

• It encourages positive lifestyle changes – Using wearables often brings about beneficial behavioral changes such as getting more exercise and being more conscientious about the foods we eat. It can also increase our productivity by enabling us to use voice commands to set reminders, dictate notes or make lists without using our hands.

• It’s great for older people – People who live alone, especially older people who have a greater risk of falls, accidents and failing health, can utilize wearable technology to give them added independence while reassuring loved ones that they can get help quickly if they need it. Smart technology can also give them important medication reminders.

• It’s easy to use – Today’s devices are lighter, more comfortable to wear, and easier to set up and integrate than ever before, and they will get even more user-friendly as technology advances!

Did you know?

• According to the American College of Sports Medicine (ACSM), Wearable Smart Technology is the #1 Fitness Trend of 2024.

• Considering the impact technology continues to make on the world, it’s no surprise that wearable technology hasn’t left the TOP 3 in fitness trends since 2016!

2024’s TOP 3 Fitness Trends are:

1. Wearable Smart Technology: Fitness trackers, smartwatches, heart rate monitors and GPS devices that track calories, blood oxygen levels, sitting time, sleep patterns and more

2. Worksite Health Promotion: Work-related perks and programs that increase employee wellness

3. Fitness Programs for Older Adults: Interventions focused on the unique needs of the aging population

• Most users of wearables in the US are between ages 18 and 44 – but the fastest-growing audience is older:
  • By 2026, nearly one-third of smart wearable users will be over 55
  • Every age group will see higher usage rates by 2026
  • Almost 43% of 25 – 34-year-olds will own a smart technology wearable by 2026

• Apple is the most popular brand for personal smart watches and fitness trackers in the US.

Consider trying wearable smart tech!

1. There are many options available
2. It encourages a healthier lifestyle
3. It’s easier to use than ever before

Download handout (PDF)